The return of the chilly weather means there are plenty of colds and flu around and if you find you are routinely hit with illness during the Winter months, you need to consider if you are doing everything you can to optimise your immune function.
The good news is that much of our immune function is influenced by the food we eat on a daily basis, so there is plenty we can do to support our immune system this Winter through hearty, nutritious food.
Leading dietitian and Tassal ambassador, Susie Burell says:
"This year, it feels like Winter has hit us early. That first frosty morning followed by a sniffle or tickle in the throat, reminds me to start taking better care of myself during the colder months,” she says. "It’s so important to prioritise our health. Some people don’t realise our digestive health is closely linked to immune function, so by eating gut-loving, fibre-rich food, we can more effectively defend ourselves against sickness.”
Susie says a key nutrient we need to pay a lot more attention to in our diet at this time of year is Vitamin D, with up to 1 in 4 Australian adults suffering from low Vitamin D levels during Winter.
"Vitamin D helps to support our immune system and assists with the absorption of calcium which is essential for bone health. Also, low levels of Vitamin D have been linked to an increased risk of experiencing depression. From a dietary perspective, one of the richest natural sources of Vitamin D is oily fish such as Tassal salmon.”
Here are Susie’s top foods to boost immunity this Winter:
Focus on brightly-coloured veggies:
The brighter the colour of the food, the richer the nutrient content. Including at least one of these foods in each meal will significantly boost your Vitamin C, A and antioxidant intake. Think beetroot, kale, spinach, carrots, sweet potato and red capsicum, or a veggie juice at breaky, colourful salad at lunch and roasted veggies cooked in extra virgin olive oil for dinner.
More oily fish:
Oily fish is not only a rich source of the anti-inflammatory Omega 3s, but also Vitamin D. Ideally, we should include salmon, sardines, mackerel or fresh tuna in our diet at least 2-3 times every week.
Feed the gut:
Immune function appears to be closely associated with the health of our gut and this means feeding the gut well every day with both probiotic-rich food such as yoghurt, miso, kefir, fermented vegetables and tea, as well as prebiotic-rich veggies such as un-ripened bananas, asparagus, artichokes, onions and garlic.
Shellfish:
Giving the body enough iron to support immune function is also important, while bumping up your intake of oysters, prawns and mussels will also tick the box on your zinc intake which is crucial for immune cell function.
Soup it up:
Not only is soup a low-calorie, vegetable-rich option, when you make soup using a broth base you get the added benefits of carnosine, which plays a key role in immune function by inhibiting the migration of infected cells around the body.
Tassal’s delicious and nutritious salmon, prawn and barramundi products are available for purchase from all major grocery retailers, your local fishmonger or supermarket.
For recipe inspiration, click here.
